Healthy Travel Tips

Healthy Travel Tips + My Go-To Smoothie Recipe

I spent this past weekend in Bermuda with Lu, as a truly final, last hoorah...

Spinach Protein Smoothie Bowl

I spent this past weekend in Bermuda with Lu, as a truly final, last hoorah trip before the baby comes. We stayed at the lovely Rosewood Tucker’s Point.

There was a lot of relaxing, sleeping, and practicing self care (all while in the gorgeous Bermuda sun, of course!)

Today, I’m sharing some of my ‘staying healthy while traveling’ tips, along with my go-to smoothie recipe, which I always like to start the next day back from vacation with!

AND, I have an exciting giveaway with ALOHA, one of my favorite healthy lifestyle brands.

When I go on quick weekend trips, I like to keep it healthy with a few general tips I stay committed to – and then, when I get back, I always make sure that first day back, I get right back into the swing of things.

Keeping Healthy While Traveling

While I travel, I like to enjoy myself, of course. However, a healthy lifestyle is exactly that – a lifestyle. It’s not something you do Monday through Thursday. It’s something you commit to for your life, not just certain days or spans of time. I choose a healthy lifestyle because I want to feel good as much as humanly possible, instead of just certain days of the week.

I learned a long time ago that you don’t have to eat everything your heart desires and throw your healthy lifestyle out the window to enjoy yourself on vacation. And guess what? You won’t be enjoying yourself when you’re laying on the beach, feeling groggy in a food coma.

Healthy Travel Tips + How to Recover After Vacation

Here are my main 3 tips (and you can also read this post for more):

  1. MOVE! Exercise at the resort’s gym, do your own outdoor workout, or just make sure you’re walking and moving for a good portion of the day. If I know I’m going to laying down on a beach chair for the next 7 hours, I’m squeezing in a trip to the gym before breakfast. If I’m going to have a jam-packed, active day, I’ll skip the gym – but as long as I’m active, that’s what’s important.
  2. Drink a lot of water. It’s so simple and I say it all the time, because it’s so true. Don’t overlook this. Dehydration leads to a ton of gnarly symptoms – even hunger! Water makes your bodies function properly. Drink up!
  3. Eat veggies as much as possible. I try to eat vegan or vegetarian up until dinner while I travel – that’s what works best for me, but if you’re more of a carnivore, try just making sure you sneak in veggies at each meal – perhaps it’s just veggies in your morning omelette and greens in your sandwich. Whatever it is, make sure you get vegetables into your meals.

And also, I love to pack healthy snacks and keep my immune system bolstered while traveling, to avoid dehydration and/or getting sick.

Healthy Travel Tips + How to Recover After Vacation

One of my favorite brands to do this with is ALOHA, because they have a bunch of travel-friendly healthy products to keep you feeling good while traveling. Here are their products that I brought with me on this trip to Bermuda:

  1. Protein bars – my favorite flavors are ‘Peanut Butter & Jelly’ and then ‘Peanut Butter Chocolate Chip’ when I need something sweet. They’re jam-packed with protein, so a great way to get through the afternoon before dinner. I like having them on flights to keep me full while I wait to land and have a proper meal.
  2. Superfood Greens – this superfood powder comes in travel-sized pouches that are perfect to put in your luggage or purse and have for when you need a quick boost. I’ll simply stir them into a glass of water or like I did on this trip, into a lemonade. You can also put them into smoothies (just ask your waiter/server to add the pouch!) or ask for steamed almond milk and pour a pouch in for a latte!
  3. Teas – ALOHA has amazing tasting teas! I have to be careful now because I’m pregnant (herbal teas are kinda ‘unchartered territory’ in pregnancy and caffeine is somewhat discouraged), but the Protect Tea was doctor approved and good thing, because it has always been my favorite. It’s loaded with immunity-boosting ingredients. I love having tea on airplanes – the teas on airplanes are typically loaded with fillers and come in boring flavors (ugh, English Breakfast!)

If you want to try any of ALOHA’s products, use code INSPIRALIZED20 for 20% off!

Healthy Travel Tips + How to Recover After Vacation

How to Recover After Vacation

Here are my 3 tips on how to snap right back into it after an over-indulgent weekend or vacation.

No regrets! Shift your mindset.

Part of the issue with many people’s views on ‘getting back on track’ after vacation or an indulgent weekend is that they feel such guilt and anguish over it. And I’m definitely guilty of this in the past! You should never use words like “gross” or “fat” or “disgusting” to describe yourself. I hate when I get a text from a friend and they say, “Ugh, I feel like a gross pig, I drank and ate so much this weekend!”

A negative mind and attitude is something you need to rid yourself of. You shouldn’t feel regrets about a fun weekend spent with your friends – or whoever you were spending time with. Feel grateful for the time you got to spend with these people and all the memories you made. It’s okay to let your hair down and party – or eat a slice of cake. It’s all part of living life – and there are lots of people out there who don’t have the same opportunities as you do to lie a free, fun life. Never take those moments for granted and complain. And food should never bring fear or ‘regret.’ It’s just food – don’t give it to so much power, don’t let it rule your life, and you’ll find sticking to a healthy lifestyle much, much easier.

The less power you give food, the more power you give yourself – and thus, you won’t feel ruled by food. It’s liberating and allows you to enjoy life more!

Healthy Travel Tips + How to Recover After Vacation

Ease back into exercise

If there’s one thing I’ve learned, it’s to not overdue it. If I’ve really gone overboard (say, it’s like a July 4th weekend and I spent 4 days drinking, eating sweets, and loads of BBQ food), diet is most important when you get home. I’ll spend the first day back (say, a Monday) focusing on food – making the right food choices and drinking TONS of water. Then, I’ll either skip working out OR I’ll do a very low-impact, low-intensity form of exercise, such as an hour long walk. Just anything to get my blood flowing, but nothing to leave me haggard and tired again.

The worst thing you can do is overdue it by restricting your diet AND working out hardcore for an hour. Your body will be in shock and it’s not a sustainable way to recover.

Spinach Protein Smoothie Bowl

Naturally detox by simply eating clean

I don’t believe in juice cleanses or detoxes. I find that these sorts of behaviors cause me personally to engage in restrictive behavior. Also, I hate the feeling of feeling hungry and not being able to eat – or worse, wanting to eat something healthy and not being able to. In my experience, eating clean (and primarily vegan) for 1-3 days straight is all you need for your body to naturally detox and get right back on track. You could feel like poop on a Monday morning and then come Wednesday, you feel like yourself again – just from properly nourishing your body through real, whole foods. No bitter green juice necessary.

One of my go-tos is a nourishing, protein-packed smoothie bowl the day back from vacation or a weekend spent with lots of unhealthy eats. I make sure all my ingredients are clean and that there are nourishing, anti-bloating, hydrating benefits to all the ingredients.

Spinach Protein Smoothie Bowl

Here’s the recipe, using ALOHA’s plant-based protein powder in Vanilla (it’s my favorite protein powder!).

Spinach Protein Smoothie Bowl

Prep Time 5 minutes
Total Time 5 minutes


  • 1 medium frozen banana
  • 1/4 cup frozen blueberries or a large handful
  • 2-2.5 packed cups of spinach or kale
  • 1 tablespoon flaxseed
  • 1 teaspoon chia seeds
  • 1 tablespoon almond butter or peanut butter
  • 1 scoop of ALOHA's Vanilla Protein Powder
  • 1/4 - 1/3 cup of unsweetened almond milk enough to reach a smoothie consistency
  • For topping: raspberries granola, chia seeds, toasted coconut flakes


  • In a high speed blender, combine the banana, blueberries, spinach, nut butter, protein powder, and almond milk and blend until smooth.
  • Pour the smoothie into a bowl and top with desired toppings. I love raspberries, granola, chia seeds, and toasted coconut flakes. Serve!

ALOHA Giveaway

Giveaway time! One lucky reader will win an assortment of ALOHA’s Protein Bars, a tub of their Protein Powder (in the flavor of your choice!) and a tub of the Superfood Greens. To enter to win, use the widget below. Winner will be announced this Friday at 5pm EST, so be sure to check back! Open to US addresses only.

And if you can’t wait and want to order something for yourself, remember to use code INSPIRALIZED20 for 20% off your entire order!

a Rafflecopter giveaway

Thank you to ALOHA for sponsoring this post and my trip to Bermuda. I love working with and featuring brands that align with my values about health. All opinions are my own, always.

with love, Ali

leave a comment

Recipe Rating


  • Really enjoy your posts. I focus to get back on track rather than just eating without a thought.
  • I try to walk everywhere I can when I'm traveling - it's exercise and exploring at the same time!
  • I love this post- I always try to have my lunches prepared and freeze them before I leave on vacation, that way I have no excuses to getting back to a healthy diet. If I know i'm getting back very late I will normally also freeze one or two dinners to get me through the first few days of being back before I have time to go to the grocery store.
  • Loved this post - as always!!! Hope I win the giveaway!!
  • Would love to try these products!
  • I also try to exercise each morning while traveling/vacationing and make every attempt to leave indulgences for one meal only each day.
  • Great post, and great (realistic!!!) tips!
  • My favorite way to keep healthy while traveling is to pack healthy snacks. When I travel, I'm off my schedule and if I get hungry that leads to grabbing something not very healthy. If I bring something with me, like almonds or a banana, then I'm ready when that hunger hits and it helps me stay on track and make good choices throughout the day.
  • Love this! Those bars sound so good!
  • I could be better about eating healthy while I travel, but I am very good about walking as much as possible! And, this sounds a little simple, but if you're not hungry, don't feel like you need to squeeze in a meal at a restaurant just because it's "time" to eat!
  • I would love to try the Aloha products! Love your posts!
  • While on vacation, I try to fill up on fruit and vegetables so I don't overindulge.
  • Love all the health travel tips while away and then post trip! I can always use the extra inspiration and motivation! If you're looking for post-baby travel ideas has you covered with food-lover travel guides, road trip discoveries, and europe vacations ideas throughout! Check it out ;)
  • I totally agree about eating veggies with every meal, drinking water and staying active while on vacation!
  • Drinking water and staying active. And then I only splurge on food that I really want and if I don't want a burger that badly, I'll get a salad or soup instead.
  • I try to move whether its working out at the hotel gym or just being active throughout the day if it's that type of vacation - hiking, scuba diving, renting bikes, etc. I also let myself indulge in moderation. I'll keep my breakfasts and lunches as healthy as possible while still trying local cuisine and then indulge a little more at dinner. I let myself have a few glasses of wine, I let myself eat the dessert. Not worth obsessing over!
  • Thank you so much for sharing! Super helpful since I travel often for work!
  • Love this post! I need to try the protein powder!
  • I am nuts about making sure I get enough water!!!
  • I have to order the superfood greens! Perfect for trips or just to keep handy when I'm running my kids around all day!
  • I try to pack as many healthy snacks as possible. There's nothing worse than finding yourself hungry in an airport with no healthy options!
  • Such great tips-- thank you! I am going on a short trip in a couple of weeks, then a long one at Christmas, and I always struggle with eating healthy food on vacation. I like the idea of being vegan or vegetarian until dinner! Might have to give that a shot. :)
  • I would love to try these products! Great travel tips!
  • I make it a point to make sure I get up and get to the gym or go for a run. I know that I feel better mentally and physically if I can get a good sweat!
  • like you, i try to exercise usually with a run first thing. or depending on the vacation, work some fun activity into the day such as hiking or kayaking. love your tip about trying to eat as many veggies as possible!
  • This is so helpful! I just tried one of their bars and would love to try more products!
  • Great tips!
  • I like to wake up early and exercise before I start the day on vacation
  • This smoothie recipe sounds delicious! I'm so with you when it comes to staying hydrated on vacation and using the exercise equipment available. I'm still working on staying active on vaca if there's no fitness center, but I also love walking if I'm exploring a new city! Packing healthy snacks helps too :)
  • Drinking lots of water is so important. I try to keep a water bottle with me at all times, especially in airports, so that I drink just as much water when traveling as I do when I'm at my desk. And getting enough sleep! Coming back from vacation exhausted is the worst!
  • Great tips! I always try to stay very active during my vacations because I love to eat and try the local food!
  • Love exercising while on vacation. Running is a great way to see the sites and places you wouldn't normally go.
  • Drinking tons of water and walking everywhere! I try to stay in the center of every city we visit.
  • i pack healthy snacks (always a lara bar)! i take advantage of my classpass membership and switch it to "flex mode" so i can try new classes while i am traveling - this has been so handy for work travel to major cities!
  • Try to drink lots of water and go for walks!
  • I try to make sure walk or do some sort of exercise--even just some push-ups and dips in the hotel room is better than no exercise!
  • You have such a healthy mindset - thank you for spreading that into the world!
  • I love to load up on fresh fruits and veggies when I get to my vacation spot, then I have these items on hand to grab quickly when I need a snack. Plus lots of water!
  • Thanks for the suggestions! I like to bring oatmeal and natural PB to make a quick and filling breakfast before heading to the beach!
  • Drinking water and going on walks helps me fight the bloating on vacation!
  • I start with a healthy high protein breakfast, followed by a good power walk
  • I try to eat any and every healthy "local" fruit and vegetable the hotel has to offer. I also drink lots of water to stay hydrated. Walk, walk, walk.
  • Without the stress of day to day life, I always find I graze and eat more naturally!
  • Great tips! I always try to plan something active every day while on vacation, such as hiking or renting bikes or kayaks. I used to be of the mindset that I shouldn't do anything but relax and not move while on vacay, but that has totally changed. And our vacations have been so much more awesome as a result!
  • Great tips! I especially like the advice to not waste time and energy beating yourself up if you slip up a bit. The important thing is to focus on getting right back on track. ?
  • Making a point to drink water and pack healthful snacks (such as fruit and nuts) is important, as is walking where ever you can. Use the stairs instead of the elevator in your hotel. Ride the bike in the hotel exercise room. The ALOHA products sound intriguing, and I'd be grateful to try them!
  • I walk everywhere I can when traveling. I live in the largest city in America, it's impossible to walk anywhere here. So whenever I'm visiting other places, I always take the opportunity to walk around.
  • I packed protein powder and a shaker bottle for my most recent trip to NYC. Order a cup of almond milk from a coffee shop to make your shake on the go! Keeps me full and healthy and not eating croissants for breakfast. Though I wanted too. ;)
  • This post was SPOT ON and exactly what I needed!
  • I like to eat fresh local food when I travel. I especially like to try foods that aren't as common where I live. Also walking, lots and lots of walking.
  • Your tip about not giving power to the food you eat is WONDERFUL! Spot on, Ali, and I thank you for that!
  • Love this smoothie recipe! Will try right away. I don't like the taste of the Aloha Vanilla protein powder (unless they've revamped it recently) so I use another kind. This sounds like such a great way to start the day! Thank you!
  • I'm such a sucker for anything PB&J flavored-I can't wait to try these! Also, I've become addicted to smoothie/Acai bowls but definitely am looking for that extra punch of protein to keep me full. I sometimes feel that unless I'm chewing I'm not really eating-a total misconception. Granola and fruit topping definitely helps with that, but mixing in this protein powder seems like a surefire way to stay full longer.
  • Great tips, as usual! Thanks for sharing. ❤️
  • Interested in trying ALOHA.
  • Definitely drinking a lot of water! I make sure to eat before heading to the airport if at all possible to avoid airport food. Usually we pick vacation spots that are more adventurous so there's lots of hiking and moving involved!
  • Once again, my allergies do me in.... I am allergic to peas and lentils. :( *Everyone* is putting that healthy pea protein in *everything* nowadays but I have to be so careful to avoid it... or I won't be able to breathe. :(
  • I usually do end up overindulging on vacation, but I don't let it get me down or go so far that I feel icky. I treat myself, but don't go crazy!
  • I definitely bring go to protein bars and fresh fruits and veggies to have on the go!
  • Great tips!! Heading out for a week long vacation next week with the whole family. First flying vaca with my little ones, age 1 & 3.5. Ahhhhhh!!!
  • These are all great tips! When I go on vacation, I try to keep to my normal sleep routine as much as possible too. That's not to say that I won't sleep in a little later some days or stay out longer than usual some nights, but I wouldn't want to miss half my vacay by sleeping until noon even if I do need to recharge! I work out in the mornings so I try to use a light morning workout on vacation to get the whole day off on the right foot.
  • I oddly love working out in hotel gyms - it makes you get more creative with your workout! So working out in the hotel gym and just trying to keep drinking water.
  • I oddly love working out in hotel gyms - it makes you get more creative with your workout! So working out in the hotel gym and just trying to keep drinking water.
  • I've not heard of this brand before, but interested to check it out! Thanks!
  • I like to take a run to explore the local sites when I travel. I try to do it first thing in the morning so it motivates me to continue to make healthy choices the rest of the day. And I drink plenty of water to stay hydrated!
  • I love swimming laps in hotel pools (or the ocean!) it's easy fun exercise.
  • My favorite way to stay healthy during vacation is to hit up the gym first thing in the morning, make sure I'm walking throughout the day, and indulging sensibly (ie. 1 margarita vs. 4)
  • I walk a lot and drink plenty of water when I vacation. I watch what I eat but if I want to splurge I splurge. I'm on vacation, right?
  • When I travel, I pack healthy snacks (b/c I like to eat every few hours!), such as nuts, granola bars, fruit, hummus...
  • I love scheduling time to work out at the hotel gym if I know I'm not going to be active that day. Just like I schedule my workouts at home, I schedule them when I'm away too!
  • I love scheduling time to work out at the hotel gym if I know I'm not going to be active that day. Just like I schedule my workouts at home, I schedule them when I'm away too.
  • Great tips! I've tried becoming more "scheduled" on vacations, to make sure I steer clear of old habits!
  • I'd love to try their products, especially their protein powder and snack bars.
  • The protein powder looks great, I'm gonna get some now with your coupon code. Thank you!!
  • Protein bar
  • I always bring snacks on the plane - fruit, nuts, protein bars. Then if I want a special treat, I buy my favorite from Starbucks - a London Fog with almond milk and SF syrup but only after I have drank a bottle of water.
  • I love to walk and explore while traveling to stay healthy!
  • I always take protein bars with me! Additonally, when flying I always take an empty water bottle. Once I am on the other side of security I find a drinking fountain and fill up! I try to drink as much water as possible while traveling!! It can be expensive in Europe, but in Rome there are often free fountains located throughout the city and the water in Madrid is very good right out of the tap!
  • Thanks for the update and the recipe. Good to see another option of protein powder without soy or wheat.
  • I like to build exercise into sightseeing, hiking, walking around a new city.
  • Have a plan! Instead of eating bad the whole vacation I usually save it for one or two meals then try to keep it healthy the rest of the time. Pack healthy snacks like protein bars and stay hydrated.
  • Thanks for sharing! When I'm traveling I pack a lot of granola bars to avoid over eating at meals!
  • Thank you for the tips. Would be interested in trying out these products.
  • As a vegetarian sometimes I seem to struggle to get enough protein in my diet. Any suggestions? Thx
  • Water is the name of the game when traveling. I gave up Diet Soda about 6 weeks ago and it's been such a good thing - yay!
  • Great tips!! Sometimes it takes me 1-2 weeks to really recover fully from a vacation. I feel that if I use these methods it will be easier! Thanks!
  • Love your tips and I can't wait to try the smoothie bowl!
  • I just ordered Aloha's protein powder and am loving it! Thanks for the great tips!
  • we bring our own prepared snacks in the car, make sure we hydrate plenty and avoid the urge to indulge or over drink while we're away. i tend to research restaurants beforehand and have a plan in mind.
  • We try to pack healthy snacks and eat at healthy restaurants and not fast food.
  • Thanks for all the great tips! I always totally fall off the wagon on vacation and all my pre-vacay work is ruined. I will keep all of this in mind next time.
  • I try to stay active by walking. Great tips. Thank you!!
  • That looks and sounds so delicious. Mine never seem to turn out as pretty, lol. I think planning and prepping is total key when it comes to traveling. I get my cooler ready with healthy snacks, fruit, and smoothies for a trip. It keeps me focused, my mind clear and free of headaches/ bloating!
  • When I go on vacation I try to make a green smoothie every morning, so I make sure and get some good healthy veggies, in case I do not eat so good the rest of the day. I also try to drink a lot of water, and do a lot of walking the beach! :o)
  • That looks and sounds so delicious. Mine never seem to turn out as pretty, lol. I think planning and prepping is total key when it comes to traveling. I get my cooler ready with healthy snacks, fruit, and smoothies for a trip. It keeps me focused, my mind clear and free of headaches/ bloating! :-)
  • Loved this! I hate feeling gross and bloated when I travel. It totally ruins the experience. I will definitely try to sneak more veggies into my travel meals from now on!
  • Haven't heard of ALOHA before and look forward to checking them out
  • I haven't heard of this company before, so I'm excited to check them out! And great tips.. keeping these in mind for my upcoming trips!
  • I always carry some raw, unsalted almonds and water to stave off hunger and thirst!
  • Thanks for the tips! Traveling is always a challenge. Always stay hydrated! And I love the idea of pushing the veggies.
  • Thanks for the opportunity to win this product. I am anxious to try them. I try to take fruit like apples and bananas with us when we travel.
  • I love to stay active on vacations, from walking mile after mile through new cities or renting a bike to see more of the sights. Staying active on vacation also helps me to get back into my routine once I'm home.
  • Even if I don't win I'm going to buy some of these products.. looking for s good protein powder so I'm hopeful!! Can't wait to try those smoothie bowls!
  • Love the smoothie bowl idea - can't wait to try it!
  • When I'm traveling I try to make sure I have at least 1-2 fruit or veggie snacks throughout the day. I also try to remain as active as possible whether it's a work out or just walking a lot. I went to D.C. recently and managed to earn almost 20,000 steps a day when I was visiting the museums and sites. I also strive to have a good balanced breakfast so I can indulge through the day.
  • Just used the coupon code to order some goodies. Looking forward to trying this brand!
  • This is great advice - I just had my first baby, she's 7 months old, so I love watching your pregnancy and this whole becoming-a-new-parent process! As we travel with a kid, in addition to snacks and everything healthy they need, also have to remember to bring along healthy items for ourselves :-)
  • Depending where we are, I like to find a grocery store to get items for breakfast and lunch. This tends to be healthier (and cheaper!!) than eating out for every meal. Bonus if the hotel has a fridge in the room. And walking everywhere!
  • I am looking forward to trying Aloha protein! I love the make breakfast smoothies a few days a week. Refreshing and an easy way to pack in the nutrients.
  • First, I absolutely love Aloha! One thing I always try and do is to drink TONS of water, sounds easy and simple, but something we often forget! I also try to stay really active, this doesn't mean having to get to a gym everyday but just spending the day walking around and exploring is not only a great work out but a wonderful way to get to know where you are!
  • I tried Aloha awhile ago so I'm excited to see that their product line has expanded! Thanks for the coupon code
  • Love all of these tips! You've inspired me to want to stick to my healthy habits on my next trip! (Also need to try some of these Aloha goodies!)
  • This is such a great post! I travel for work monthly, and a great tip that has helped me is bringing my own protein powder (chocolate) and healthy snacks with me. I'll simply mix the protein powder into my plain coffee and bring the snacks to wherever I'm going. It's really helped!
  • I make sure I bring healthy snacks so I don't indulge in salty chips or fries!!
  • Thanks for the discount to try a new product and the great tips in this post that I need to put into practice!
  • I really try to make the healthiest eating choices and make sure I get enough exercise (even if it's just walking).
  • Thank you for this post! Why is it always easier to be hard on and shame ourselves instead of enjoying the moment?! Can't wait to try your recipe!
  • Can't wait to try it
  • I like to bring healthy snacks in my luggage so I'm not eating junk. Also try to just order or grab oatmeal and fresh fruit for breakfast in the mornings at hotels.
  • oh its not easy! i try not to overindulge, while still trying all the local flavors
  • When I'm traveling I try to wake up early and hit the hotel gym for some cardio to start my day. Thank you for the chance to win the yummy Aloha products!
  • I've always been curious about Aloha products! I'm going to check out their products!